February 8, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Cable Crossover |
30kg
10x
30kg
10x
30kg
10x
|
30 | 900 |
| 2 | Kõhulihaste masin |
45kg
20x
45kg
20x
45kg
20x
|
60 | 2700 |
| 3 | Wide Grip Lat Pulldown |
55kg
10x
55kg
10x
55kg
10x
|
30 | 1650 |
| 4 | Jala kõverdused masinal |
100kg
20x
100kg
20x
100kg
20x
|
60 | 6000 |
| 5 | Incline Press |
30kg
10x
40kg
10x
40kg
12x
|
32 | 1180 |
| 6 | Leg Extensions |
55kg
15x
55kg
15x
55kg
15x
|
45 | 2475 |
| 7 | Smith Machine Bench Press |
50kg
10x
50kg
9x
50kg
8x
|
27 | 1350 |
| 8 | Narrow Stance Leg Press |
100kg
30x
120kg
25x
120kg
22x
|
77 | 8640 |
| 9 | Ülakehatõsted kaldpingil |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 10 | Hyperextensions |
0kg
20x
0kg
25x
0kg
25x
|
70 | 0 |
| 11 | Õla tagaosa masinal |
55kg
15x
65kg
10x
65kg
10x
60kg
12x
|
47 | 2845 |
| 12 | Seated Inner Bicep Curls |
20kg
10x
30kg
10x
30kg
8x
20kg
10x
|
38 | 940 |
| 13 | Triceps Pushdown |
25kg
15x
25kg
12x
25kg
12x
|
39 | 975 |
| Kokku | 615 | 29655 | ||
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